Podcast · 230 episodes
10% Happier with Dan Harris, page 3
by 10% Happier · English
Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
All episodes, page 3
Your Mind Gets Stuck In Four Ways — Here's How To Break Free | Pascal AuclairThe episode explains the Buddha’s “Four Kinds of Clinging” (four ways the mind gets stuck) and how mindfulness and insight can “unhook” from them.10 Jun 2026 · 1 h 6 min · 25 chapters
You Need A Code: Scott Galloway On Men, Risk, Rejection, and KindnessScott Galloway discusses his book Notes on Being a Man, framing a “code” for men (and applicable to anyone) amid a crisis among young men—risk, rejection, loneliness, and mental health—while arguing…8 Jun 2026 · 48 min · 23 chapters
Billy Eichner On: White-Knuckling Through Life, Hollywood Bulls**t, and the Two Pieces of Advice That Changed EverythingBilly Eichner’s audio memoir Billy on Billy, focusing on how he “white-knuckled” through life, his critique of algorithm-fed self-help, and his two pieces of advice that shaped him: his mom’s “have…5 Jun 2026 · 54 min · 17 chapters
Your Nervous System Is Being Hijacked. Here's How To Get It Back. | Tara BrachHow to respond to fear, injustice, and polarization without numbing or turning away—by “widening circles,” reconnecting to interdependence, and practicing love-based engagement (“spiritual audacity”).3 Jun 2026 · 59 min · 16 chapters
The Science of Eating Well Without Losing Your Mind | Jessica KnurickHow to eat for health without getting pulled into fear-based nutrition misinformation; how to evaluate claims online and focus on evidence-based dietary “pillars.”1 Jun 2026 · 1 h 10 min · 31 chapters
Anxiety Narrows Your Brain. Here's How to Widen It Back Out. | Susa TalanWhy cultivating awareness helps you live more fully, how to meditate with anxiety/palpitations without fighting sensations, why people may cry during meditation, and whether guided vs solo meditation…29 May 2026 · 24 min · 9 chapters
Stop Being Hijacked By Anxiety, Grief, and Anger — A Buddhist Approach | Sebene Selassie & Jeff WarrenHow to stop being hijacked by anxiety, grief, and anger using Buddhist meditation—especially (1) working with the five hindrances (desire, aversion, boredom/restlessness, doubt, sloth/torpor) and (2)…27 May 2026 · 1 h 3 min · 21 chapters
How to Click With Anyone, Read Every Room, and Stop Absorbing Other People's Stress | Kate MurphyInterpersonal synchrony—how people subconsciously mirror each other’s gestures, physiology, and brain activity—and how to use it to click with others while avoiding “emotional fusion” (absorbing…25 May 2026 · 1 h 9 min · 27 chapters
Brain Won't Stop? Here's How to Calm Down | Dan HarrisLive subscriber Q&A on calming the mind amid AI anxiety, claustrophobia before an MRI, breaking out of repetitive “mental loops,” needing external approval, and handling grief, alcohol, and…22 May 2026 · 32 min · 13 chapters
Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph GoldsteinHow Buddhist teachings explain desire, addiction, and ambition as mind patterns that promise fulfillment but reliably disappoint; how to “upgrade” toward steadier happiness through mindfulness,…20 May 2026 · 1 h 7 min · 28 chapters
Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma SeppäläEmotion regulation using “neuroscience-backed” tools, including reframing emotions, self-compassion, avoiding chronic suppression, distress tolerance (letting emotions run their course), breathing,…18 May 2026 · 1 h 1 min · 16 chapters
There's an Off-Switch for Stress. Here's How to Build It | Kelly BoysYoga Nidra as a “stress off-switch” and a practical way to shift from mental looping into somatic awareness, using guided non-sleep deep rest, inner safety, parts work, and “opposites” to get unstuck.15 May 2026 · 1 h 2 min · 26 chapters
The Science of Sleep: Why You're up at 3AM — And Why Worrying About It Makes It Worse | Sara MednickThe episode explains why people wake up around 3AM and how “worrying about it” worsens insomnia.13 May 2026 · 53 min · 20 chapters
The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab JafariThe episode explains how to think about dietary supplements—what’s evidence-based, what’s mostly hype, and what can be harmful—given that supplements are largely unapproved/unregulated before sale.11 May 2026 · 1 h 6 min · 32 chapters
"What's the Point?" – A Simple Answer to Life's Biggest Question | Lili TaylorThe episode argues that life feels like a “squalid succession of days” when viewed through productivity.8 May 2026 · 46 min · 23 chapters
The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush ZomorodiHow screen use and long sitting contribute to exhaustion, “foggy brain,” back pain, and other physical problems, and the “easy, simple fix” of frequent brief movement breaks.6 May 2026 · 1 h 12 min · 31 chapters
Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay GulatiHow to break out of anxiety-driven paralysis and overthinking by treating courage as a trainable skill (not a fixed trait), using a “nine C’s” framework: coping, conviction/confidence, commitment,…4 May 2026 · 53 min · 22 chapters
The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan HarrisEnvy, Instagram, defensiveness, and how to work with the “voice in your head” (rumination) using mindfulness and Buddhist ideas, including the claim that Buddhism teaches there is no permanent soul.1 May 2026 · 52 min · 17 chapters
Are You Living a Good Life? | James Patterson and Patrick LeddinLeading a “good life” amid constant disruption; how to turn disruption into opportunity using a “positive disruptor loop” (disrupt, discern, behave, achieve, refine) and a “fire inside” (passion,…29 Apr 2026 · 1 h · 22 chapters
The Science of Regulating Your Nervous System | Dr. Kevin TraceyThe vagus nerve and “regulating your nervous system” with an evidence-based discussion of vagal tone, heart rate/resting heart rate and heart rate variability, breath work, meditation, and how vagus…27 Apr 2026 · 1 h 18 min · 27 chapters
Feel Your Feelings, Drop the Story | Sebene SelassieLive Q&A on meditation challenges and emotional regulation: how to meditate when breath feels impossible, how to work with shame and rumination (“feel your feelings, drop the story”), handling…24 Apr 2026 · 27 min · 9 chapters
How To Relax The Need To Control Everything | Rosa LewisUnlocking “wholehearted presence” (and a more mystical reality) by relaxing the need to control everything.22 Apr 2026 · 56 min · 20 chapters
How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman FarbEscaping the brain’s default mode network (DMN), framed as the “house of habit,” to move from languishing to flourishing via “sense foraging”—paying attention on purpose to sensory input to quiet…20 Apr 2026 · 1 h 5 min · 25 chapters
Trudging Through Your Own Life? Here's the Stoic Fix | Maria SempleHow shifting perspective can turn “trudging” into engagement, using Stoic tools like reframing, focusing on what you can control, and practicing “dig it, baby.” The episode also explores Stoicism’s…17 Apr 2026 · 54 min · 21 chapters